3220 Calorie
Low-Fat diet and meal plan
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Example 3220 calorie
low-fat diet plan
Sunday's Diet Plan
3235.6 Calories
427.7g Carbs
104.4g Fat
174.9g Protein
Breakfast
1061.9 Calories |
132.3g Carbs |
33.8g Fat |
67.9g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
Natural granola with raisins
41
g
Natural granola with raisins
Morning Roasted Potatoes
scaled to 1 serving
|
Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
1114.3 Calories |
161.3g Carbs |
24.6g Fat |
64.1g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
Red Bell Pepper and Hummus
scaled to 1 serving
Yogurt & Dried Mango
scaled to 1 serving
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
1059.5 Calories |
134.1g Carbs |
46.0g Fat |
43.0g Protein
2
serving
Creamy Pasta and Vegetables
641.5 Calories |
112.6g Carbs |
13.6g Fat |
25.9g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Creamy Pasta and Vegetables
scaled to 2 serving
Peanut Butter & Celery
scaled to 2 serving
|
Creamy Pasta and Vegetables
Slice carrot evenly.
Prepare pasta according to package directions. Add broccoli and carrot for last 5 minutes of cooking time. Drain.
Mix vegetable juice, soup, garlic powder, pepper and pasta mixture and heat through, stirring occasionally.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|